Aww, thank you, Maej!!
Cloves, let's really all do that. More of what makes us happy. Pinterest is the spot! Ashtanga. So much fire. Love it :)
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Goodmorning,
Feelin' great today. Clarity. Started the day off with 20 sun salutations.
Now i'm feeling compelled to break it all down for those of you that are interested.
"Our primary source of light is, of course, the sun. When we look at our closest star, we may see nothing more than a big yellow ball. But for thousands of years, the Hindus have revered the sun, which they call Surya, as both the physical and spiritual heart of our world and the creator of all life itself. One of the means of honoring the sun is through the dynamic asana sequence Surya Namaskar (better known as Sun Salutation). The Sanskrit word namaskar stems from namas, which means 'to bow to' or 'to adore.' (The familiar phrase we use to close our yoga classes, namaste—te means 'you'—also comes from this root.) Each Sun Salutation begins and ends with the joined-hands mudra (gesture) touched to the heart. This placement is no accident; only the heart can know the truth."
"There’s some disagreement among authorities over the origins of Sun Salutation. Traditionalists contend that the sequence is at least 2,500 years old (perhaps even several hundred years older), that it originated during Vedic times as a ritual prostration to the dawn, replete with mantras, offerings of flowers and rice, and libations of water. Skeptics of this dating maintain that Sun Salutation was invented by the raja of Aundh (a former state in India, now part of Maharashtra state) in the early 20th century, then disseminated to the West in the 1920s or 1930s. However old Sun Salutation is, and whatever it may originally have looked like, many variations have evolved over the years. Janita Stenhouse, in Sun Yoga: The Book of Surya Namaskar, illustrates two dozen or so adaptations (though several are quite similar). Our sequence here consists of 12 “stations” composed of eight different postures, the last four being the same as the first four but performed in reverse order. In this sequence, we’ll start and end in Tadasana."
BASIC SUN SALUTATION .::Surya Namaskar A::.
"The transition from posture to posture is facilitated by either an inhalation or an exhalation. As you move through the sequence, watch your breath closely. Slow your pace or stop and rest entirely if your breathing becomes labored or shuts down altogether. Always breathe through your nose, not your mouth: Nasal breathing filters and warms incoming air and slows your breathing down, thereby lending the sequence a meditative quality and reducing the risk of hyperventilation. Make each movement as mindful and precise as possible, especially as you near the end of your rounds, when fatigue can lead to sloppiness"
1. MOUNTAIN POSE .::Tadasana::.
-Come to standing. Feet together. Hands at heart in prayer. Bow head, set intention for practice.
-Imagine a string from the ceiling coming through the top of your head, drawing you upward. Spine straight.
-Both feet grounded. Feeling all sides, all toes, to the ground.
-Exhale all the air out.
2. UPWARD SALUTE .::Urdhva Hastasana::.
-Inhale, arms up. Legs tight, supporting the soft curve of the back.
-Slight bends are a wonderful counteractive stretch to balance out the spine.
-Only take this as far back as you can. Trust what your body tells you.
Never rush into any sort of backbend.
3. STANDING FORWARD BEND .::Uttanasana::.
-Exhale, swan dive forward, arms coming from the sides to front.
-Head hangs loose, no tension in the neck.
From standing forward bend, there is a step not pictured.
-Finger tips to ground by toes OR hands on shins.
-Inhale look up, extend the spine.
-Exhale, head down, arms release.
This allows more room to flatten the back.
4. LOW LUNGE .::Anjaneyasana::.
-Exhale, right leg back.
-Left leg back.
5. PLANK POSE
-Breathe. Inhales, exhales all the same length.
-Hands shoulder width apart. Even spine, tuck booty in.
-Fingers spread, pressed flat into the ground.
Flow into the next pose or hold here as long as you like.
6. FOUR LIMBED STAFF POSE .::Chaturanga Dandasana::.
-Exhale, bend elbows, lower down, straight back.
-Knees, thighs, belly to floor.
-Look up, whole body active.
7. UPWARD FACING DOG .::Urdhva Mukha Svanasana::.
-Looking up on the inhale, lift up, chest up.
-Elbows straight, shoulders down.
-Legs behind you, tops of feet to floor
-Legs strong to support tail bone.
8. DOWNWARD FACING DOG .::Adho Mukha Svanasana::.
-Exhale, curl toes under, bend knees, lift up.
-Extend back, flat spine, tail tucked.
-Bend left knee, then right knee. stretch into calves and quads. Repeat.
-Inhale, lift both heels. Hold breath, tip toes. exhale, heels down, breathe into it.
-Head loose, gaze back. Focus point(Drishni)
Settle into the intensity.
REPEAT POSES
9. LOW LUNGE .::Anjaneyasana::.
-Exhale, right foot forward, left back.
-Breathe in, look up.
10. STANDING FORWARD BEND .::Uttanasana::.
-Exhale, left foot meets right foot.
-Grasp inside elbows with hands, rock side to side.
Hang heavy.
Don't forget this :)
-Smoothe, deep breath in while you expand
-Exhaling back to standing forward bend.
11. UPWARD SALUTE .::Urdhva Hastasana::.
-Inhale, body up, flat back.
-Arms rising on each side, tilt back.
-Above head, palms touch
-Exhale, draw hands to heart.
12. MOUNTAIN POSE .::Tadasana::.
-Eyes closed.
-Head bowed, long neck.
-Gather yourself here. Centered.
Feel the difference from start to end.
Repeating this sequence will generate a cleansing fire within.
It's invigorating and an excellent way to flow through excess energy.
Just doing these alone is a full body workout that encourages spinal health.